After the Revelry, Avoid Extremes of an Unrealistic Diet

TONI TIPTON

Instead of following the strict diet regimen usually prescribed after weeks of partying, gorging on fatty foods and overindulging on alcoholic beverages, it might be easier to adhere to a plan of sensible eating as the new year gets under way.

Diet plans that eliminate entire food groups or suggest unusual eating patterns are generally regarded by nutritionists as harsh and ineffective since they require behavior that is often too restrictive to maintain. Rather, the goal is to develop a reasonable approach to eating--electing foods from all four food groups with a focus on complex carbohydrates--while cutting back on fat and sugar intakes. This, coupled with regular exercise, is regarded as the most effective approach to weight loss, whatever the desired drop in pounds.

Chicken is one of the foods most often selected as low enough in fat and calories to be included in a healthful diet plan. It can be a good source of protein provided that a few simple guidelines are followed and because it is naturally low in fat, it is a good foundation upon which to develop meals designed to reduce caloric intake.

Remove and discard all skin before cooking the chicken to conserve more than 50 calories per serving. Then, combine low fat ingredients with the chicken such as fresh fruits and vegetables, which in addition to adding color and texture, transform the poultry into a dish that satisfies as the entire meal, thus eliminating the taste for high calorie accompaniments.

Utilizing exotic spices and flavor combinations is another option. Marinate the meat in a tasty blend of herbs and seasonings, then quickly cook over high heat. Or try quickly sauteing boneless, skinless chicken breasts and topping with a creamy sauce made of wine and mustard. Some final advice: Saute the meat in a mixture of butter and olive oil, substituting monounsaturated olive oil for half the butter usually called for in a recipe.

CHICKEN WITH CURRIED FRUIT

2 tablespoons butter or margarine

4 chicken breast halves, skinned and boned

1 teaspoon curry powder

2 tablespoons dry vermouth or dry white wine

1/2 teaspoon salt

1/2 cup pitted prunes

1/2 cup grapes

3/4 cup diced pears

3/4 cup diced pineapple

2 tablespoons brown sugar

1 tablespoon toasted slivered almonds or walnut pieces

Melt butter over medium heat in large heavy skillet. Add chicken and saute until light brown on both sides. Stir curry powder into butter, then add vermouth, salt and prunes. Cover and simmer over low heat 5 to 7 minutes or until chicken is done.

Place chicken on plate and cover to keep warm. Add grapes, pears, pineapple and brown sugar to pan juices, bring to boil and cook until syrupy. Place chicken on platter or individual plates and pour sauce over. Top with nuts. Makes 4 servings.

Drain pineapple, reserving juice. Season chicken to taste with salt and pepper. Brown one side of chicken in heated olive oil and butter. Sprinkle with 1/2 of coriander and 1/2 of cloves, turn and brown other side. Sprinkle with remaining spices.

Remove from skillet. Stir in ginger and saute. Stir in garlic and onion and saute until onion is tender. Stir in reserved juice, bananas and Sherry. Cover and simmer 20 minutes. Stir in pineapple and peas and heat through. Serve with rice. Makes 4 servings.